Getting ready for your first ever Swimrun or ready to take your Swimrun to the next level in 2018?
For 2018 we have partnered with Lex and Ross Robertson from Flowbros Coaching, who are a hands on, passionate coaching team ready to help you be well prepared come March 10th!
We get a lot of questions about equipment and training for Rottnest Swimrun, so asked Lex and Ross to give you some tips. Below they take us through their top 10 tips for preparing for Rottnest Swimrun.
Following that you can find details on the Swimrun specific training sessions they are hosting in the coming weeks and months, which everyone is welcome to attend.
1. Don't underestimate it.
Any way you look at Swimrun, it is a big day out, and your training needs to reflect that. If you try and do a half ironman with no training, your chances of success are not that great. It's the same with a Swimrun. Following a simple plan is the best way to get you there and to ensure a great day out!
2. Consistency is key.
Practice makes perfect, practicing regular sessions week in week out to the lead up is what's going to make all the difference come race day!
3. Practice with your partner as much as possible.
Learning who is better at what and how you will swim and run down to how you'll approach water entry and exits. If you plan on using one, practice being tethered. In that instance, the faster swimmer would tow the slower swimmer but to make sure it is comfortable, you need to work out the right length for the tether. These are all things you can only get from practicing with your partner.
4. Know the race terrain & practice on equivalents.
The big one here is sand, sand and sand for Rotto. It looks idyllic in pics of the island, but running on it in wet shoes, well that's a whole different ball game! Used to swimming in the pool but not open water? Well you better start doing some ocean swims to get used to it.
5. Train in what you will race in.
This sounds basic but with Swimrun there is a lot of equipment you might not be used to running with or swimming in! Get out there once a week in full kit, swim in your shoes.
6. Own your weaker discipline.
We’ve all heard of ‘eat that frog’ first thing in the day for productivity but the more you put off your weaker discipline, the harder it gets. Get out there and push yourself early in your program in your weaker discipline so come race day you are comfortable.
7. Include strength/conditioning in your training.
As your volume and intensity increases, your body needs to be able to cope with the extra demand to ensure you don’t get injured. Having a good strength/conditioning program with a particular focus on 1 posterior chain workout low reps as part of your training. Build strength, minimise your chances of injury, and benefit performance.
8. Practice with hydration and nutrition!
Practice with electrolytes, how much and when. With gels and solid food if you can only tolerate certain gels you are going to need these in your race belt during practice.
9. Mix up your training intensity for max benefit.
Swimrun is an endurance event, but that doesn't mean you need to train all your runs at that “all day” pace. We use different energy systems at any give time so having a mix of “all day”, tempo and speed sessions you’ll be increasing speed and fitness, giving yourself the best chance for a great time, whatever that is for you!
10. Embrace the ethos. Have fun - play fair.
Look after each other, we’re not racing for sheep stations but who will buy the first round at the pub. Banter and fair play are a big part of this exciting sport.
Options to get involved in specific swimrun sessions
1. Flowbros will be running 90 minute Swimrun specific sessions every Saturday morning @ 6am, casuals welcome, book online with the link below.
2. In preparation for next year's event, there will be 4 x Swimrun specific workshops covering technique, equipment, preparation as well as getting out there and giving it hell! Bring all your Swimrun Kit (paddles, pull buoy, shoes etc), a great chance to practice in what you will be racing in.
Come with your partner or as a solo, workshops will have a mix of theory, technique and actual training and will be 3hrs with a social brunch at the end. Be sure to pre register, kick off 7am @ Sorrento beach, $30 per session or $100 for all 4.
Workshop 1 - 18th November, 7am - 10am at Sorrento beach details here
Workshop 2 - 9th December 7am - 10am at Sorrento beach details here
Workshop 3 - 20th January 7am - 10am at Sorrento beach details here
Workshop 4 - 17 February, this is a race simulation session 7am - 10am at Sorrento beach details here
All bookings can be made direct here https://www.flowbroscoaching.com/
Get to know the coaches
We caught up with Ross and Lex in their natural habitat (Sorrento beach) and chatted about how they got into coaching, their experience in the inaugural Rottnest Swimrun, equipment, and insight into the Swimrun specific program they'll be offering.
We hope you can join a training session, and best of luck with your 2018 campaign!